Positive Running

Ran 7.2 mileswith Wesley in the rain at Scott Field in 49:35 (6:53/mile).  Ran Yasso 800's:  I ran 4x800 repeats with 400m intervals at 3;15, 3:17, 3:20 and 3:17.  Wesley ran 5x800 repeats at 3:00/min and faster (he ran great although he's not fully recovered from his knee injury). 

We averaged 7:00/mile for our slower miles, which isn't much slower than my 800s. 

Ran 10.2 miles in 76:31 (7:32/mile pace) along the south side of the Arkansas River from the Two Rivers Bridge to the Winrock International Building and back.  Ran miles 2 through 4 at an average pace of 7:17/mile. 

Ran 11.2 miles in 84:52 (7:35/mile) on the TM, and up an incline of 200 feet.  Started easy by running the first 3 miles in 25 mins.  Then ran the next two miles in 16 mins.  So after running 5 fairly easy miles in 41 minutes, proceeded to run 6.2 miles (10K) in 43:52 (7:05/mile).  Ran a couple of miles at a 6:53 pace and didn't feel like I was pushing very hard.

Ran 14.5 miles in 80 degree heat in 7:46/mile along the north side of the Arkansas River from downtown to the Big Dam Bridge and back.  It was the first warm day of running this year, and my body still needs to adjust to the heat.  I drank 32 ounces of gatorade and water during the run.

Ran 11.03 miles in 85:23 on a 77 degree sunny afternoon with steady 20 mph winds around Two Rivers Park. Ran the warm-up mile in 8:29, then ran faster even miles and slower odd miles.  Averaged 7:31/mile for the even miles from 2 through 10 and 7:48/mile for the odd miles 3 through 11.  Had to run into a 20 mph wind that affected approximately half the course, but I didn't get most of the benefit of having the wind to my back because the hill next to the Maumelle River bank blocked the wind by the river.  I'm still acclimating to warm weather and drank about 30 ounces of water and Gatorade during the run.